Why Women NEED to Gain Muscle

It’s safe to say that most people have a universal goal when they begin a training regimen. You want to lose fat, right? Despite all the garbage that you read on the internet and the cleanse commercials that promise to “rid your body of excess belly fat”…the only REAL way to achieve this goal is… Lose […]

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Train With a Purpose for Maximum Fitness Results

What is my purpose in life…ahhh the ultimate philosophical question…well don’t worry, we’re not going there. But, how many things in life do we as humans do “with a purpose?” Every daily task has a reason and an end result. Minus time-wasters such as Facebook and GChat; we are trying to accomplish certain things that […]

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Resistance Training Burns More Fat

You have all heard me talking about strength training, resistance training, and even body weight training as the #1 way to increase your metabolism, get lean and tight, and eventually lose excess body fat. So if this is so great (and believe me, it is) why are so many women avoiding the best thing they […]

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15 minute strength AMRAP

Durbrow Performance Training – Group Training A: Metcon (AMRAP – Rounds) 15 MINUTE AMRAP Skater Squats x6(per side) MedBall Shouldering x3 (per side) DB rows x6 (per side) Chain push-ups x6 1 arm DB carry x50FT (per side) Metcon (No Measure) Rest 2 minutes B: Metcon (AMRAP – Rounds) 15 MINUTE AMRAP Spider-man Push ups […]

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10 Minute Strength Stations

Durbrow Performance Training – Group Training Strength 10 minutes to complete the reps and sets below: A1: Sumo Deadlift (10-8-6-4-2) A2: Metcon (No Measure) Mixed Push Ups 20-15-10-5 Strength 10 minutes to get 3-4 rounds B1: DB Bent Over Row (4×20) B2: Metcon (No Measure) Step Ups or Power Step Ups 4×10 per leg Metcon […]

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Strength + Stations

Durbrow Performance Training – Group Training Warm-up Mobility- Fire Hydrant X8 each A1: BB Overhand Row (5-5-5-5) A2: 2 KB Suitcase DL (5-5-5-5) Weightlifting A3. Valslide Body Saw 4×12 A4. Tricep Pull Downs 4×12 Metcon 2:00 each station, X2 (rotating each time) Station 1 Push Ups x10 Toe Touches x10 Squat Jacks x10 Station 2 […]

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Partner Work & :20/:20 Conditioning

Durbrow Performance Training – Group Training Warm-up Quad Stretch on Wall (1 minute per leg) Slow Quad Roll with Foam Roller (1 minute per leg) Weightlifting A1. : KB Single Leg Dead Lift (5-5-5-5) A2. : Metcon (No Measure) 4 sets Dips (band, BW or weighted) x5 Sled Sprint x100 feet Metcon :20/:20 x 4 […]

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Strength

Durbrow Performance Training – Advanced Strength Weightlifting A1: Landmine Press (8-8-8) A2: Row-Fly (20-20-20) A3: KB Single Leg Dead Lift (8-6-4) Metcon Station 1- 3 sets :60 Set 1- 50′ Sled push-MB Carry Set 2- 50′ Sled Push- OH KB Carry Set 3- 50′ Sled Push- 1 Arm DB Carry Station 2- 2 sets Set […]

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Spartan 8×8

Durbrow Performance Training – Spartan Weightlifting KB DL (8×8) Spartan 8×8 (Time) Hanging Tucks Push up jacks Sled push 100ft TRX Rows Metcon Finisher – tabata speed squats & wall sits (weighted if need be)

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150 Reps

Durbrow Performance Training – Hurricane Conditioning Gymnastics 50 Rope Slams 40 Sprints 30 Sleds 20 Push ups 10 Burpees

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